India is the diabetes capital of the world. With 50 million people in India suffering from type 2 diabetes, it is indeed a big challenge for the country. However, experts believe that consistent practice of yogacan play an important role in managing diabetes (and sometimes even reversing it). Yoga helps improve blood circulation and manage factors that make diabetes control difficult such as increased weight, hypertension and stress. Kavita Das Basak from ‘The Yoga Chakra’ shows us a flow of 3 yoga asanas that can help in controlling diabetes.
Following is a list of asanas recommended by doctors, which can help you take charge of your diabetes.
Dhanurasana (Bow Pose)
To perform this asana, lie down on your stomach with your feet hips-width apart and hands by the side of your body. Now, fold your knees and use your hands to hold your ankles. Breathe in and try to lift your chest and pull your legs back and up. Look straight and concentrate on your breathing. Hold this position for 15-20 seconds and then release.
To do this asana, lie down on your back with your feet hips-width apart. Now, bend down your knees so that your feet are on the ground and close to your body. Bring your palms under your shoulders and press them firmly on the floor. Press your feet firmly on the floor, inhale and lift your hips up. Your spine should be rolled up. It should resemble a semi-circle. Straighten your arms and legs as much as possible so that your hips and chest are also pushed up. Try holding the position for 15-20 seconds and then release.
Matsyasana (Fish Pose)
For performing this asana, begin with lying on your back and hands by the side of your body. Now bend your knees and while breathing in, lift your head and chest up. Now, keeping the chest alleviated, lower your head such that the top of your head touches the ground. Now, bring your hands and legs upwards and join them together. Your hands and legs should be parallel to each other. Hold the position for 15-20 seconds and then release.